Ideas for getting active

BE ACTIVE EVERY DAY IN AS MANY WAYS AS YOU CAN

Parents walking The increase in effort-saving technology has coincided with increasingly busy lifestyles. So, we not only have less opportunity to be active, but seem to have less time. However, it is possible to regain some of the health benefits of regular movement by being more active in everyday life.

Make a habit of walking or cycling instead of using the car, or do things yourself instead of using labour-saving machines.

Ways to increase activity

Increases in daily activity can come from small changes made throughout your day - they all add up. It is important to remember that some activity is better than none, and more is better than a little.
To make a habit out of increasing activity in your day, you can:

At home:

Reduce the amount of 'non-active' time you spend watching television or sitting in front of the computer. Try to limit these activities to less than two hours a day.
Use the stairs more, don't carry everything at once to avoid more journeys.
Throw away your TV remote - get up and change the channel.
Clean your car, mow the lawn, wash the windows or pull out some weeds.
Exercise whilst watching TV; seated marching is better than sitting still.

At home with the family:

Give your children chores that are active such as washing the car, vacuuming, making the beds, walking the dog, helping you out in the garden
Have a game of charades with the family and give a prize for the most active charade!
Revive the games we used to play as children - musical statues, musical chairs
Make a den using some chairs, tables, sheets and towels. Why not have a tea-party in there?
Make an obstacle course indoors or out. Jump over jumpers and zigzag around shoes.
Get a couple of yo-yos for the kids to keep in their pockets to use when they're standing about - great for getting their arms going.
Have a catwalk at home and get the kids to parade their favourite clothes for you. Make sure they tidy them away as well though!
Have a game of hide and seek

Or you could put on the music and dance - Britain's Got Talent winners, Diversity, joined forces with Change4Life to help get everyone up and about and have put together a series of cool dance moves for you to try! You can watch the videos, learn the steps and then activate the beat to try them out to some music. Click here for change4life

Out and about with the family

Go to the zoo
Walk around the park
Play Frisbee in the park
Have a kick about in the park
Go for a family bike ride
Take the dog for a walk
Instead of standing on the football sideline watching, walk up and down

Why not have a look and see if the Play Rangers are in your area?

Everyday essentials:

Walk to the shops when buying small items.
Walk rather than rest on escalators.
Park further away from the entrance of the shops and walk the rest of the way - it will also reduce your stress levels not having to fight for a parking space too!!!
Walk and pick up the daily newspaper instead of having it delivered.
Walk or cycle instead of using the car.
Walk the children to school instead of driving them.
Walk or cycle to and from your tram/train station or bus stop, and get on and off at a stop that is further away.
Take the stairs instead of the lift.
In your leisure time: Go for a Sunday afternoon walk or bike ride.

Girl with umberella

With friends

Go for a walk instead of a coffee. Or walk to the coffee shop.
Try new activities, it's more fun trying new things with a friend.

At work:

Take the stairs instead of the lift.
Walk down the corridor to talk to someone instead of e-mailing or phoning them.
Take a walk during your breaks.
Schedule meetings with others that are at a place that you can walk to from work.
Try taking public transport to work and leave the car at home then get off the bus or train one stop earlier and walk.
If you do drive to work - park your car a 10 to 15 minute walk away.

Staying motivated

Give yourself a chance - take one day at a time. After taking part in your activities for a month even if you have â€œoff daysâ€, you'll find you can get back on track easily.
You will notice positive changes to how you feel - write them down. When you're having an â€œoff dayâ€ remind yourself of these feelings. The longer you stick with it, the more benefits you will get.
Record your activity levels and you will see how quickly you will improve.
Reward yourself - once a month, treat yourself a little for all your hard work.
Vary the type of activities you do to add variety and interest.
Take a mental break. Use your activity time to think about pleasant things and forget your worries. It is important to have time for yourself.